Course curriculum

  • 1

    PHASE II - FIX FORCE

    • Week 6 at a Glance
  • 2

    Week 6 - Day 1

    • F4A - Single Leg Glute Bridge

    • F4A - Squat to Overhead Press (Band/DB)

    • F4A - Band Pull Aparts T’s/Y’s (Band/Cable Crossover)

    • F4A - Plank - Shoulder Taps

    • F4A - Chest Press ( Band or DBs)

    • F4A - Core Pallof Press
  • 3

    Week 6 - Day 2

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1 - Cervical spine Mobility drills (SAM)

    • S3 - Prone Press Up

    • S3 - Prone Cobra

    • S3 - Superman

    • S3 - Scorpion
  • 4

    Week 6 - Day 3

    • F3 - Active Rest 30 seconds Alternating Jumping Jacks & Air squats with one minute rest

    • F3 - Monster Walks with bands

    • F3 - Band Rows

    • F3 - Straight Arm OH Band Press

    • F3 - Crunch

    • F3 - Band Hip Hinge

    • F3 - Supine 45° Leg Extension Core (Hollow Hold)
  • 5

    Week 6 - Day 4

    • S2 - Iron Cross

    • S2 - Standing Side Bend

    • S2 - Psoas Lunge Stretch

    • S2 - Hamstring Bicycle Stretch

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch
  • 6

    Week 6 - Day 5

    • F4B - KettleBell Swings

    • F4B - Reverse Lunges

    • F4B - Dumbbell Floor to Overhead press (Thruster)

    • F4B - SA Dumbbell Row on Bench

    • F4B - Mountain Climbers (3x30 seconds)

    • F4B - Burpees (3x30 seconds)